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Wednesday, March 9, 2016

9 Weeks Yesterday!

It was a super busy night at work but I really wanted to post on the week marks. Yesterday was week nine since my microdiscectomy at level L5-S1. It's been 5 weeks since I've been back to work and 3 weeks back in the gym.

How are things going? Work, well I'm already sick of being back! I love my job though, truly. I have an amazing job and work with great people. Really can't ask for more. Except maybe for everyone to NOT get sick at the same time. Space it out people!

And in the gym, things are going fantastic! I'm swimming a mile a couple days a week and the water aerobics on Wednesday. On Wednesday I do a ton of leg stuff in the water to help balance my hip strength. My right hip was significantly weaker when I first started out in the gym. Today, I have no more pain in my gluteus while working out or after and the muscle fatigue sets in about 80% of the way through the workout in the right hip and thigh rather than at the beginning of my workout. My right is still weaker, however it's probably close to 80% strength of my left hip and thigh now.

The weight lifting, I'm lifting my 15 lb dumbells (total of 30 lbs) yet this week. Doing lots of step ups as well after my weight lifting routine below, copied from my earlier post when I returned to blogging :)

For this first 6 weeks, Super set 1: wide squats, narrow squats, and deadlifts. 
Super set 2: Bench press and chest fly's. 
Super set 3: Split squat, shoulder press, and overhead tricep extension (with just one dumb bell for that last one). All at 15 reps of two sets. 
Then of course the pull up/dip station (changed to a 55 lb assist from 70)
 After that over to the stepper and doing boring boring step ups forward, backward, lateral. 
Those are also all 2 sets of 15 reps. 

My routine as above is going for this week and an additional two weeks after that. Week 12 I'll probably steal a routine from New Rules of Lifting (the men's version). Next week I'm very excited about something. I GET TO RUN AGAIN!!!! So my plan is to add in a half mile of running on Monday, Wednesday, and Thursday. I start an hour later at work those days so it'll be easier to run with the extra time. 

I really can't wait to start running again and registration just opened for my first half that I'm doing in September. I need to register for that as well as for my 10k in June. It really is awesome to have my body back. I had it taken away for so long with the pain and now, just the absolute joy I feel waking up in the morning, it's pretty great. 

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